Excess weight can appear on the face just like any other part of the body. Although spot fat reduction remains mythical, there is no need to fear. With the right blend of dietary adjustments and exercises, you can lose facial weight.
Step 1
Put down the salt shaker and refrain from eating high-sodium foods. Sodium can cause water retention and give your face a bloated look. Avoid foods like ready-made dinners, frozen entrees, soups, condiments, potato chips and pretzels.
Step 2
Refrain from drinking soda, alcohol and other beverages that are high in calories. Drink up to eight glasses of water a day instead to help keep your body hydrated and reduce water retention even more.
Step 3
Reduce your daily intake of calories to promote weight loss. Cut back by 250 to 350 calories a day.
Step 4
Stick with foods that are nutrient-dense, not energy-dense. Eat fruits, veggies, lean meats, whole grains, fish, beans, low-fat dairy products, nuts and seeds. Stay away from burgers, fries, pizza, hot wings, sweets and commercial baked goods.
Step 5
Target your whole body with weight training exercises that can build muscle and increase your metabolism. Perform exercises like chest presses, lateral raises, lat pull-downs, triceps extensions, twist curls and step-ups. Do three to four sets of 10 to 12 reps, and work out two to three times a week on non-consecutive days.
Step 6
Burn calories throughout your body with aerobic training. Running, cycling, swimming, rowing, kick boxing, jumping rope and elliptical training are all examples of things you can do. Work out for 45 to 60 minutes, three to four times a week.
Step 7
Apply pressure to your cheeks. Look straight ahead and press your fingers into your cheeks right below your cheekbones. Push down and resist the pressure by formulating a smile. Hold for 5 to 10 seconds, release and repeat 10 to 12 times. Do three to four sets.
Step 8
Pretend that you are happy. Close your lips and look straight ahead. Make the biggest smile you can, hold for a second, then come to rest and hold for a second again. Alternate back and forth 10 to 12 times and do three to four sets.
Step 9
Act like you are tired. Start with your lips closed. Open your mouth as wide as you can as if you were doing an exaggerated yawn. Hold for a second, then close your lips and push them forward like you are kissing someone. Hold for a second again. Go back and forth 10 to 12 times and do three to four sets.
Step 10
Draw your cheeks in toward each other. Close your lips and open your jaws so your teeth are apart. Suck your cheeks in toward each other as far as you can and hold for five to 10 seconds. Release, and repeat 10 to 12 times. Do three to four sets.
Step 11
Do your facial exercises two to three times every day of the week.
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